Five rounds: (30 minutes)
Min 1: Row 200/180m
Min 2: Max Chest to bar pull-ups
Min 3: Rest
Min 4: Bike 500/400m
Min 5: Max Burpees
Min 6: Rest
*Advanced athletes aim for unbroken reps.
Photo: Sally – @GrantWilliamsphoto special. Love it!!!
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🌊 Coastal CrossFit KIDS 🌊 Is your child ready to move, play, and grow stronger—both physically and mentally? Our Coastal CrossFit KIDS program is here to help! 🕒 Schedule: 🏋️ Coached by: Chloe Saliba – CrossFit Games athlete and international weightlifter! 🏋️♀️ With years of elite training experience, Chloe brings her passion and expertise to every Coastal CrossFit KIDS session. She makes fitness fun, engaging, and full of energy, and absolutely loves watching kids build confidence, master new skills, and grow stronger every week. Our program is suitable for all abilities, focusing on:✅ Building confidence✅ Making health & fitness fun✅ Teaching movement skills for life Give your child the gift of strength, confidence, and a love for fitness that will last a lifetime. 💪✨ 📩 Message us to book your child’s spot today!coastal.crossfit.qld@gmail.com0432710684
🏋️♀️ About Coastal CrossFit Welcome to Coastal CrossFit — where fitness meets community, hard work meets laughter, and results come from doing the simple things well. Founded by Chris and Marie Saliba in 2009, Coastal CrossFit has been proudly serving the Sunshine Coast for over 16 years. As the region’s longest-running affiliates (original owners) we’ve stayed true to an old-school CrossFit vibe — authentic coaching, no fluff, and a community built on effort, humility, and consistency. We’re old school proud.What originally drew us to CrossFit is still what keeps us going today — real fitness, real people, and a community that cares.Our family lives and breathes fitness for life, and that passion flows through everything we do. 💪 Our Philosophy At Coastal, we believe in real fitness for real people.No gimmicks. No shortcuts. Just smart, functional training delivered with care and intention. We coach — properly.We provide 1:1 scaling and guidance for every athlete in every class. There’s no generic, one-size-fits-all approach here. We tailor each session to your goals, abilities, and experience. It doesn’t matter where you start — we’re all on our own journey, and we travel that path together.At Coastal, there’s no ego — just hard work and support. 🧠 Our Programming We write our own programming — always have, always will.Why? Because we know our athletes — their abilities, injuries, goals, and challenges. We also know our space, our equipment, and the local weather, and we use that knowledge to create smart, effective programming that truly fits our community. We program for the general population, with a focus on health, longevity, and overall wellbeing. Our goal is to help people move better, feel stronger, and live healthier — inside and outside the gym. Every workout has purpose. Every movement has intent.Our programming evolves with our people — not the latest trends. 👥 Our Community We’re more than a gym — we’re a family. Many of our members have been with us from day one, and we’re proud to have athletes who have stayed with us for years, growing stronger together. Our members come from all walks of life, training side by side and supporting each other through every rep and every season of life. Your ability, size, or background doesn’t matter. Once you walk through our doors, you’re supported and encouraged by the most amazing crew. We’ll challenge, support, and lift you up — helping you become the best version of yourself. The vibe? Old-school CrossFit — the kind where the whiteboard still matters. It’s where we record scores, share effort, celebrate wins, and keep each other accountable. Barbells clanging, music pumping, everyone cheering for the last person to finish — that’s Coastal. Here, effort is celebrated, progress is personal, and everyone is welcome. 🧑🏫 Our Coaches Led by Marie and Chris, our coaching team brings years of experience across CrossFit, Olympic weightlifting, and movement coaching.We focus on doing the basics exceptionally well — with an emphasis on movement quality, consistency, and longevity. Our coaches are a true part of our community. They train alongside our members, know each person’s strengths and challenges, and genuinely care. They lead by example — showing up, putting in the work, and supporting others to do the same. Expect hands-on coaching, honest feedback, and an approach that’s personal, practical, and focused on helping you move well and feel strong. Meet our coaches 🏠 Our Space Located at 1/12 Technology Drive, Warana, on the Parrearra Canal, our gym is built for purpose. You won’t find mirrors or fancy machines here — just quality equipment, open space, and an atmosphere built on hard work and genuine connection. We’re proudly fitted out with Maverick Strength & Conditioning Equipment — gear that grew from humble beginnings right here at Coastal CrossFit. It’s strong, functional, and made to handle real training. We are blessed with the most scenic run tracks around the canal and we’re just a short stroll from Warana Beach. We also have a Recovery Room for our members, featuring Endurance Recovery Boots and an Infrared Sauna — because we know recovery is just as important as effort in the gym. Our space is functional, friendly, and full of the kind of energy you can’t fake — a place where effort matters more than appearance, and community comes first. 🚀 Our Mission To help everyday people live stronger, healthier, more confident lives through functional fitness and community connection. We’re here to help you: No matter your age, background, or fitness level — you belong here.This is Coastal CrossFit: old-school values, real coaching, hands-on support, and a community that’s got your back. 👉 Ready to start? Come in for a free trial, meet the crew, and see what makes Coastal different. Written whiteboards, no ego — just hard work, support, and a community that feels like home.
🌱 SPRING KICKSTART – 4 Week Reset 🌟 “There is no better investment than your health.” Our 4 week SPRING KICKSTART has begun (Monday 6th Oct- Monday 3rd November)…Remember this is just the start.– 4 Week Kickstart– 12+ weeks (Noticeable difference)– 6+ months (Sustainable change) This is the launchpad not the end goal… STEP 1: REVISIT THE BASICSUsing the Checklist below, identify your STRENGTH & WEAKNESSES.Fixing your weakest link will provide the most benefit.Establish 1-2 goals with 2 strategies each to assist you. Sustainable actions are the key to long term success. Commit to the 4 weeks, make positive changes and stay the course. WEEKLY PRINTABLE Chart- Coastal CrossFit Members Join our KICKSTART challenge Facebook page
As always, we promote a good varied diet based around “Meat, vegetables, nuts and seeds, some fruit, little starch and no sugar” (CrossFit.com) as we believe good nutrition and establishing lifelong healthy habits is now and always will be the foundation of health & fitness (not supplementing with artificial products). There are few exceptions to this- one includes the use of Magnesium for majority of our clients due to its never ending benefits. Vegetable, nuts and seeds are good sources of magnesium however, due to modern day agricultural processes and the depletion of magnesium within the soil (hence into our food) our magnesium consumption has also depleted over the years and it is unlikely that anyone eating even a “good diet” would be consuming the required amounts of magnesium for optimal health. This is why we should consider supplementation. What is the big deal about Magnesium? Chris Kresser suggests “it is hard to find a modern disease magnesium deficiency isn’t associated with” , so there are more benefits than we know of by adding it to our diet. A summary of some of the benefits include: – Magnesium assists in the absorption of nutrients; including the conversion of fats and carbs into energy (just what you need during training). – Promotes bone density and health. – Assist in the relief of muscular cramps and spasms – Post recovery- Increases recovery from strenuous activity including strength and aerobic training. – When normal magnesium is maintained it helps to protects against inflammation. – Increased metabolic efficiency (higher metabolism). – Increased quality of sleep – Reduced risk associated with many modern diseases What is the best form of supplementing Magnesium? There are many forms of magnesium supplementation available and choosing the best for you will come down to personal choice, time, and cost. – Orally (Magnesium capsules) – Cheap /convenient option, however they generally take longer to absorb into the body (lower absorption rate to other options). – Liquid Magnesium – Convenient/little more expensive but is more readily absorbed into the body through the skin rather than taken orally. – Epsom salts (bath)- cheap/less convenient but relaxing and readily absorbed into the body through the skin (12mins x 3 times weekly). What we use Personally, we use the liquid magnesium (Vitality Options) due to the convenience and the rate of absorption. We use this daily after showing: apply a couple of sprays into the hands and spreading over legs, arms and stomach. I will spray a little extra on any particular sore areas (quads, etc.). At first some people may be quite sensitive to the spray, so I suggest watering it down for the first couple of weeks until your body becomes use to it. I have a bottle of watered down spray for the kids that they use regularly. Every now and then (when we are feeling particularly sore) I may run a bath and use Epsom salts. As a guide I use 2 cups of salts in a warm tub of water for a minimum of 12mins. It is relaxing and you will be doing yourself a huge favour. We recommend Vitality Options magnesium products – I will be placing an order next week so please get your orders through early. Phone Marie on Mob: 0432 710 684 or use the following link to order your products. ORDER PRODUCTS HERE For some additional reading refer to the following links: http://chriskresser.com/beyond-paleo-5 (http://rootsintegrativehealth.com) (http://www.ancient-minerals.com)
